Nutrition

Plan your half time strategy

Plan to consume fluids containing carbohydrates and electrolytes at half time. The amount needed will depend on many factors including the environmental conditions on the day, the intensity of play and your pre-game hydration state. You should practice consuming lightly diluted carbohydrate drinks during training so as to be comfortable with fluid in the stomach when you play. The volume will be dictated by your capacity to tolerate fluids. A recommended intake during a half-time break can be between 300 mls and 500 mls for most players. Note that half time is a period during which you can stock up on additional energy that you will use in the second half. This is crucial if you are to perform to your maximum potential especially during the latter stages of the game. Of equal importance is the finding that when Energise Sport was consumed by Gaelic football players during a training session that mimicked the demands of a game, players who consumed the carbohydrate-electrolyte sports drink had a significantly greater work rate at the end of exercise compared to when water alone was consumed (21).

Key Points - Half time strategy

HAVE A HALF-TIME PLAN- Know what volume and type of beverage you can tolerate when setting out your half-time hydration and refuelling plan.